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GMP(greatest muscle program)

by Tucker H.
5.0
(1 rating)

Program Description

This program is for muscle building for beginners and novice people.if you have never been to the gym but want muscle this is the program for you.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 14, 2026 09:12
  • Last Edited
    Jan 16, 2026 12:53
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.5%
Triceps
11.4%
Upper Back
10.2%
Quadriceps
9.1%
Hamstrings
9.1%
Biceps
8%
Middle Delts
8%
Chest
6.8%
Glutes
6.8%
Lats
4.5%
Abs
3.4%
Forearms
2.3%
Rear Delts
2.3%
Calves
2.3%
Adductors
1.1%
Lower Back
1.1%
Abductors
1.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8.5
2
Chest Press (Machine)
1
10 reps
RPE 8.5
3
Bench Press (Barbell)
1
8 reps
RPE 8.5
4
Lat Pulldown
1
8 reps
RPE 8.5
5
Seated Row (Cable)
1
10 reps
RPE 8.5
6
Upright Row (Barbell)
1
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8.5
2
Chest Press (Machine)
1
10 reps
RPE 8.5
3
Bench Press (Barbell)
1
8 reps
RPE 8.5
4
Lat Pulldown
1
8 reps
RPE 8.5
5
Seated Row (Cable)
1
10 reps
RPE 8.5
6
Upright Row (Barbell)
1
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8.5
2
Chest Press (Machine)
1
10 reps
RPE 8.5
3
Bench Press (Barbell)
1
8 reps
RPE 8.5
4
Lat Pulldown
1
8 reps
RPE 8.5
5
Seated Row (Cable)
1
10 reps
RPE 8.5
6
Upright Row (Barbell)
1
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8.5
2
Chest Press (Machine)
1
10 reps
RPE 8.5
3
Bench Press (Barbell)
1
8 reps
RPE 8.5
4
Lat Pulldown
1
8 reps
RPE 8.5
5
Seated Row (Cable)
1
10 reps
RPE 8.5
6
Upright Row (Barbell)
1
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8.5
2
Chest Press (Machine)
1
10 reps
RPE 8.5
3
Bench Press (Barbell)
1
8 reps
RPE 8.5
4
Lat Pulldown
1
8 reps
RPE 8.5
5
Seated Row (Cable)
1
10 reps
RPE 8.5
6
Upright Row (Barbell)
1
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8.5
2
Chest Press (Machine)
1
10 reps
RPE 8.5
3
Bench Press (Barbell)
1
8 reps
RPE 8.5
4
Lat Pulldown
1
8 reps
RPE 8.5
5
Seated Row (Cable)
1
10 reps
RPE 8.5
6
Upright Row (Barbell)
1
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8.5
2
Chest Press (Machine)
1
10 reps
RPE 8.5
3
Bench Press (Barbell)
1
8 reps
RPE 8.5
4
Lat Pulldown
1
8 reps
RPE 8.5
5
Seated Row (Cable)
1
10 reps
RPE 8.5
6
Upright Row (Barbell)
1
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8.5
2
Chest Press (Machine)
1
10 reps
RPE 8.5
3
Bench Press (Barbell)
1
8 reps
RPE 8.5
4
Lat Pulldown
1
8 reps
RPE 8.5
5
Seated Row (Cable)
1
10 reps
RPE 8.5
6
Upright Row (Barbell)
1
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8.5
2
Chest Press (Machine)
1
10 reps
RPE 8.5
3
Bench Press (Barbell)
1
8 reps
RPE 8.5
4
Lat Pulldown
1
8 reps
RPE 8.5
5
Seated Row (Cable)
1
10 reps
RPE 8.5
6
Upright Row (Barbell)
1
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8.5
2
Chest Press (Machine)
1
10 reps
RPE 8.5
3
Bench Press (Barbell)
1
8 reps
RPE 8.5
4
Lat Pulldown
1
8 reps
RPE 8.5
5
Seated Row (Cable)
1
10 reps
RPE 8.5
6
Upright Row (Barbell)
1
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8.5
2
Chest Press (Machine)
1
10 reps
RPE 8.5
3
Bench Press (Barbell)
1
8 reps
RPE 8.5
4
Lat Pulldown
1
8 reps
RPE 8.5
5
Seated Row (Cable)
1
10 reps
RPE 8.5
6
Upright Row (Barbell)
1
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8.5
2
Chest Press (Machine)
1
10 reps
RPE 8.5
3
Bench Press (Barbell)
1
8 reps
RPE 8.5
4
Lat Pulldown
1
8 reps
RPE 8.5
5
Seated Row (Cable)
1
10 reps
RPE 8.5
6
Upright Row (Barbell)
1
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
10 reps
RPE 8.5
2
Bicep Curl (Cable)
1
10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Overhead Press (Barbell)
1
8 reps
RPE 8.5
6
Face Pull
1
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
10 reps
RPE 8.5
2
Bicep Curl (Cable)
1
10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Overhead Press (Barbell)
1
8 reps
RPE 8.5
6
Face Pull
1
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
10 reps
RPE 8.5
2
Bicep Curl (Cable)
1
10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Overhead Press (Barbell)
1
8 reps
RPE 8.5
6
Face Pull
1
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
10 reps
RPE 8.5
2
Bicep Curl (Cable)
1
10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Overhead Press (Barbell)
1
8 reps
RPE 8.5
6
Face Pull
1
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
10 reps
RPE 8.5
2
Bicep Curl (Cable)
1
10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Overhead Press (Barbell)
1
8 reps
RPE 8.5
6
Face Pull
1
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
10 reps
RPE 8.5
2
Bicep Curl (Cable)
1
10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Overhead Press (Barbell)
1
8 reps
RPE 8.5
6
Face Pull
1
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
10 reps
RPE 8.5
2
Bicep Curl (Cable)
1
10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Overhead Press (Barbell)
1
8 reps
RPE 8.5
6
Face Pull
1
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
10 reps
RPE 8.5
2
Bicep Curl (Cable)
1
10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Overhead Press (Barbell)
1
8 reps
RPE 8.5
6
Face Pull
1
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
10 reps
RPE 8.5
2
Bicep Curl (Cable)
1
10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Overhead Press (Barbell)
1
8 reps
RPE 8.5
6
Face Pull
1
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
10 reps
RPE 8.5
2
Bicep Curl (Cable)
1
10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Overhead Press (Barbell)
1
8 reps
RPE 8.5
6
Face Pull
1
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
10 reps
RPE 8.5
2
Bicep Curl (Cable)
1
10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Overhead Press (Barbell)
1
8 reps
RPE 8.5
6
Face Pull
1
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
10 reps
RPE 8.5
2
Bicep Curl (Cable)
1
10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Overhead Press (Barbell)
1
8 reps
RPE 8.5
6
Face Pull
1
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Squat (Barbell)
1
8 reps
RPE 8.5
3
Leg Curl
1
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8.5
5
Seated Calf Raise
1
10 reps
RPE 8.5
6
Leg Press
1
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Squat (Barbell)
1
8 reps
RPE 8.5
3
Leg Curl
1
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8.5
5
Seated Calf Raise
1
10 reps
RPE 8.5
6
Leg Press
1
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Squat (Barbell)
1
8 reps
RPE 8.5
3
Leg Curl
1
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8.5
5
Seated Calf Raise
1
10 reps
RPE 8.5
6
Leg Press
1
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Squat (Barbell)
1
8 reps
RPE 8.5
3
Leg Curl
1
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8.5
5
Seated Calf Raise
1
10 reps
RPE 8.5
6
Leg Press
1
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Squat (Barbell)
1
8 reps
RPE 8.5
3
Leg Curl
1
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8.5
5
Seated Calf Raise
1
10 reps
RPE 8.5
6
Leg Press
1
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Squat (Barbell)
1
8 reps
RPE 8.5
3
Leg Curl
1
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8.5
5
Seated Calf Raise
1
10 reps
RPE 8.5
6
Leg Press
1
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Squat (Barbell)
1
8 reps
RPE 8.5
3
Leg Curl
1
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8.5
5
Seated Calf Raise
1
10 reps
RPE 8.5
6
Leg Press
1
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Squat (Barbell)
1
8 reps
RPE 8.5
3
Leg Curl
1
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8.5
5
Seated Calf Raise
1
10 reps
RPE 8.5
6
Leg Press
1
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Squat (Barbell)
1
8 reps
RPE 8.5
3
Leg Curl
1
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8.5
5
Seated Calf Raise
1
10 reps
RPE 8.5
6
Leg Press
1
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Squat (Barbell)
1
8 reps
RPE 8.5
3
Leg Curl
1
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8.5
5
Seated Calf Raise
1
10 reps
RPE 8.5
6
Leg Press
1
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Squat (Barbell)
1
8 reps
RPE 8.5
3
Leg Curl
1
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8.5
5
Seated Calf Raise
1
10 reps
RPE 8.5
6
Leg Press
1
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Squat (Barbell)
1
8 reps
RPE 8.5
3
Leg Curl
1
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8.5
5
Seated Calf Raise
1
10 reps
RPE 8.5
6
Leg Press
1
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8.5
2
Chest Press (Machine)
1
10 reps
RPE 8.5
3
Bench Press (Barbell)
1
8 reps
RPE 8.5
4
Lat Pulldown
1
8 reps
RPE 8.5
5
Seated Row (Cable)
1
10 reps
RPE 8.5
6
Upright Row (Barbell)
1
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8.5
2
Chest Press (Machine)
1
10 reps
RPE 8.5
3
Bench Press (Barbell)
1
8 reps
RPE 8.5
4
Lat Pulldown
1
8 reps
RPE 8.5
5
Seated Row (Cable)
1
10 reps
RPE 8.5
6
Upright Row (Barbell)
1
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8.5
2
Chest Press (Machine)
1
10 reps
RPE 8.5
3
Bench Press (Barbell)
1
8 reps
RPE 8.5
4
Lat Pulldown
1
8 reps
RPE 8.5
5
Seated Row (Cable)
1
10 reps
RPE 8.5
6
Upright Row (Barbell)
1
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8.5
2
Chest Press (Machine)
1
10 reps
RPE 8.5
3
Bench Press (Barbell)
1
8 reps
RPE 8.5
4
Lat Pulldown
1
8 reps
RPE 8.5
5
Seated Row (Cable)
1
10 reps
RPE 8.5
6
Upright Row (Barbell)
1
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8.5
2
Chest Press (Machine)
1
10 reps
RPE 8.5
3
Bench Press (Barbell)
1
8 reps
RPE 8.5
4
Lat Pulldown
1
8 reps
RPE 8.5
5
Seated Row (Cable)
1
10 reps
RPE 8.5
6
Upright Row (Barbell)
1
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8.5
2
Chest Press (Machine)
1
10 reps
RPE 8.5
3
Bench Press (Barbell)
1
8 reps
RPE 8.5
4
Lat Pulldown
1
8 reps
RPE 8.5
5
Seated Row (Cable)
1
10 reps
RPE 8.5
6
Upright Row (Barbell)
1
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8.5
2
Chest Press (Machine)
1
10 reps
RPE 8.5
3
Bench Press (Barbell)
1
8 reps
RPE 8.5
4
Lat Pulldown
1
8 reps
RPE 8.5
5
Seated Row (Cable)
1
10 reps
RPE 8.5
6
Upright Row (Barbell)
1
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8.5
2
Chest Press (Machine)
1
10 reps
RPE 8.5
3
Bench Press (Barbell)
1
8 reps
RPE 8.5
4
Lat Pulldown
1
8 reps
RPE 8.5
5
Seated Row (Cable)
1
10 reps
RPE 8.5
6
Upright Row (Barbell)
1
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8.5
2
Chest Press (Machine)
1
10 reps
RPE 8.5
3
Bench Press (Barbell)
1
8 reps
RPE 8.5
4
Lat Pulldown
1
8 reps
RPE 8.5
5
Seated Row (Cable)
1
10 reps
RPE 8.5
6
Upright Row (Barbell)
1
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8.5
2
Chest Press (Machine)
1
10 reps
RPE 8.5
3
Bench Press (Barbell)
1
8 reps
RPE 8.5
4
Lat Pulldown
1
8 reps
RPE 8.5
5
Seated Row (Cable)
1
10 reps
RPE 8.5
6
Upright Row (Barbell)
1
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8.5
2
Chest Press (Machine)
1
10 reps
RPE 8.5
3
Bench Press (Barbell)
1
8 reps
RPE 8.5
4
Lat Pulldown
1
8 reps
RPE 8.5
5
Seated Row (Cable)
1
10 reps
RPE 8.5
6
Upright Row (Barbell)
1
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8.5
2
Chest Press (Machine)
1
10 reps
RPE 8.5
3
Bench Press (Barbell)
1
8 reps
RPE 8.5
4
Lat Pulldown
1
8 reps
RPE 8.5
5
Seated Row (Cable)
1
10 reps
RPE 8.5
6
Upright Row (Barbell)
1
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
10 reps
RPE 8.5
2
Bicep Curl (Cable)
1
10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Overhead Press (Barbell)
1
8 reps
RPE 8.5
6
Face Pull
1
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
10 reps
RPE 8.5
2
Bicep Curl (Cable)
1
10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Overhead Press (Barbell)
1
8 reps
RPE 8.5
6
Face Pull
1
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
10 reps
RPE 8.5
2
Bicep Curl (Cable)
1
10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Overhead Press (Barbell)
1
8 reps
RPE 8.5
6
Face Pull
1
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
10 reps
RPE 8.5
2
Bicep Curl (Cable)
1
10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Overhead Press (Barbell)
1
8 reps
RPE 8.5
6
Face Pull
1
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
10 reps
RPE 8.5
2
Bicep Curl (Cable)
1
10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Overhead Press (Barbell)
1
8 reps
RPE 8.5
6
Face Pull
1
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
10 reps
RPE 8.5
2
Bicep Curl (Cable)
1
10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Overhead Press (Barbell)
1
8 reps
RPE 8.5
6
Face Pull
1
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
10 reps
RPE 8.5
2
Bicep Curl (Cable)
1
10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Overhead Press (Barbell)
1
8 reps
RPE 8.5
6
Face Pull
1
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
10 reps
RPE 8.5
2
Bicep Curl (Cable)
1
10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Overhead Press (Barbell)
1
8 reps
RPE 8.5
6
Face Pull
1
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
10 reps
RPE 8.5
2
Bicep Curl (Cable)
1
10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Overhead Press (Barbell)
1
8 reps
RPE 8.5
6
Face Pull
1
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
10 reps
RPE 8.5
2
Bicep Curl (Cable)
1
10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Overhead Press (Barbell)
1
8 reps
RPE 8.5
6
Face Pull
1
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
10 reps
RPE 8.5
2
Bicep Curl (Cable)
1
10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Overhead Press (Barbell)
1
8 reps
RPE 8.5
6
Face Pull
1
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
10 reps
RPE 8.5
2
Bicep Curl (Cable)
1
10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
8 reps
RPE 8.5
5
Overhead Press (Barbell)
1
8 reps
RPE 8.5
6
Face Pull
1
10 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Squat (Barbell)
1
8 reps
RPE 8.5
3
Leg Curl
1
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8.5
5
Seated Calf Raise
1
10 reps
RPE 8.5
6
Leg Press
1
10 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Squat (Barbell)
1
8 reps
RPE 8.5
3
Leg Curl
1
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8.5
5
Seated Calf Raise
1
10 reps
RPE 8.5
6
Leg Press
1
10 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Squat (Barbell)
1
8 reps
RPE 8.5
3
Leg Curl
1
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8.5
5
Seated Calf Raise
1
10 reps
RPE 8.5
6
Leg Press
1
10 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Squat (Barbell)
1
8 reps
RPE 8.5
3
Leg Curl
1
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8.5
5
Seated Calf Raise
1
10 reps
RPE 8.5
6
Leg Press
1
10 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Squat (Barbell)
1
8 reps
RPE 8.5
3
Leg Curl
1
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8.5
5
Seated Calf Raise
1
10 reps
RPE 8.5
6
Leg Press
1
10 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Squat (Barbell)
1
8 reps
RPE 8.5
3
Leg Curl
1
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8.5
5
Seated Calf Raise
1
10 reps
RPE 8.5
6
Leg Press
1
10 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Squat (Barbell)
1
8 reps
RPE 8.5
3
Leg Curl
1
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8.5
5
Seated Calf Raise
1
10 reps
RPE 8.5
6
Leg Press
1
10 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Squat (Barbell)
1
8 reps
RPE 8.5
3
Leg Curl
1
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8.5
5
Seated Calf Raise
1
10 reps
RPE 8.5
6
Leg Press
1
10 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Squat (Barbell)
1
8 reps
RPE 8.5
3
Leg Curl
1
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8.5
5
Seated Calf Raise
1
10 reps
RPE 8.5
6
Leg Press
1
10 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Squat (Barbell)
1
8 reps
RPE 8.5
3
Leg Curl
1
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8.5
5
Seated Calf Raise
1
10 reps
RPE 8.5
6
Leg Press
1
10 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Squat (Barbell)
1
8 reps
RPE 8.5
3
Leg Curl
1
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8.5
5
Seated Calf Raise
1
10 reps
RPE 8.5
6
Leg Press
1
10 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 8.5
2
Squat (Barbell)
1
8 reps
RPE 8.5
3
Leg Curl
1
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8.5
5
Seated Calf Raise
1
10 reps
RPE 8.5
6
Leg Press
1
10 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
8 Reps
@8.5
2
Chest Press (Machine)
1 Set
10 Reps
@8.5
3
Bench Press (Barbell)
1 Set
8 Reps
@8.5
4
Lat Pulldown
1 Set
8 Reps
@8.5
5
Seated Row (Cable)
1 Set
10 Reps
@8.5
6
Upright Row (Barbell)
1 Set
10 Reps
@8.5
Day 2
1
Incline Curl (Dumbbell)
1 Set
10 Reps
@8.5
2
Bicep Curl (Cable)
1 Set
10 Reps
@8.5
3
Overhead Tricep Extension (Cable)
1 Set
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
1 Set
8 Reps
@8.5
5
Overhead Press (Barbell)
1 Set
8 Reps
@8.5
6
Face Pull
1 Set
10 Reps
@8.5
Day 3
1
Leg Extension
1 Set
10 Reps
@8.5
2
Squat (Barbell)
1 Set
8 Reps
@8.5
3
Leg Curl
1 Set
10 Reps
@8.5
4
Romanian Deadlift (Dumbbell)
1 Set
8 Reps
@8.5
5
Seated Calf Raise
1 Set
10 Reps
@8.5
6
Leg Press
1 Set
10 Reps
@8.5
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
8 Reps
@8.5
2
Chest Press (Machine)
1 Set
10 Reps
@8.5
3
Bench Press (Barbell)
1 Set
8 Reps
@8.5
4
Lat Pulldown
1 Set
8 Reps
@8.5
5
Seated Row (Cable)
1 Set
10 Reps
@8.5
6
Upright Row (Barbell)
1 Set
10 Reps
@8.5
Day 5
1
Incline Curl (Dumbbell)
1 Set
10 Reps
@8.5
2
Bicep Curl (Cable)
1 Set
10 Reps
@8.5
3
Overhead Tricep Extension (Cable)
1 Set
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
1 Set
8 Reps
@8.5
5
Overhead Press (Barbell)
1 Set
8 Reps
@8.5
6
Face Pull
1 Set
10 Reps
@8.5
Day 6
1
Leg Extension
1 Set
10 Reps
@8.5
2
Squat (Barbell)
1 Set
8 Reps
@8.5
3
Leg Curl
1 Set
10 Reps
@8.5
4
Romanian Deadlift (Dumbbell)
1 Set
8 Reps
@8.5
5
Seated Calf Raise
1 Set
10 Reps
@8.5
6
Leg Press
1 Set
10 Reps
@8.5
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Tucker H.Age 14, Man
2 hours ago
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
This is the best program I have ever done I gain so much muscle in such little time